Saturday, 17 May 2014

Foods
can boost energy by supplying calories, by pushing your body to burn
calories more efficiently, and, in some cases, by delivering caffeine. For a
better mood, the best foods are those that help keep your blood sugar steady
and trigger feel-good brain chemicals. Following are the foods and drinks that
have this property:

1) Smart Carbs:

Carbs may be the foe of fad diets, but they’re vital
for boosting energy and mood. They are the body's preferred source of fuel,
plus they raise levels of the feel-good chemical, serotonin. The key is to
avoid sweets, which cause blood sugar to spike and plummet, making you feel
tired and moody. Instead, pick whole grains like whole-wheat bread and cereal
etc. Your body absorbs whole grains more slowly, keeping your blood sugar and
energy levels stable.

2)
Cashews & Almonds:

These
nuts are rich in protein and magnesium, a mineral that plays a key role in
converting sugar into energy. Being low on magnesium can drain your energy.
Good sources of magnesium include whole grains particularly bran cereals and
some fish.

.3) Lean Meat:

Skinless
chicken, lean mutton and beef are sources of protein that include the amino
acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and
norepinephrine) that can help you feel more alert and focused. Meat also contains
vitamin B-12, which may help ease insomnia and depression.

4) Salmon:

Fatty
fish, such as salmon, is rich in omega-3 fatty acids, which may protect against
depression and be good for heart health. Besides fish, nuts are another good
source of omega-3 fatty acids.

5) Leafy Greens:

Folate
is another nutrient that may lower the risk of depression. Find it in leafy
green vegetables (such as spinach and lettuce), legumes, nuts, and citrus
fruits.

6) Fiber:

Fiber
helps keep your energy steady throughout the day. Many people don't get enough
fiber. You can fix that by eating more beans, whole fruits, vegetables, and
whole grains.

7) Water:

Staying
hydrated can help you avoid getting tired. Some studies suggest even mild
dehydration can slow your metabolism and sap your energy. The solution is simple
- drink plenty of water or other unsweetened beverages throughout the day. Another
way to stay hydrated and energized is to eat fresh fruits and vegetables, which
are naturally full of water.

8)
Coffee:

Coffee is one of the world's most popular
pick-me-ups, and it works - at least in the short-term. Caffeine steps up the
body's metabolism, temporarily improving mental focus and energy. Frequent
mini-servings will keep you alert and focused longer than one large dose. Just
beware of drinking so much coffee that you can't sleep at night - losing sleep
won't help your energy!

9) Dark Chocolate:

There
is good news for chocoholics. A little bit of dark chocolate can boost your
energy and mood. That's because of the caffeine in chocolate, along with
another stimulant called theobromine.

10)
Breakfast:

Breakfast
is a gold mine if you want more energy. It is the most important meal of the
day. The best breakfasts deliver plenty of fiber and nutrients through
whole-grain carbs, good fats, and some type of lean protein.

11) Frequent Meals:

Here's
another way to keep your energy, mood, and blood sugar steady: Eat small
meals and snacks every three to four hours, rather than a few large meals. Some
options: peanut butter on whole-grain crackers, half a chicken sandwich
with salad, or whole-grain cereal with milk.

12) Energy Drinks:

Most
energy drinks give you simple carbohydrates - in other words, sugar - which the
body can quickly convert into energy. This is a convenient way for
high-intensity athletes to keep going, but less active people may not need
them. Energy drinks are usually high in calories and low on nutrients.

Wednesday, 14 May 2014

Fresh
herbs can help make other foods heart-healthy when they replace salt, sugar,
and trans fats.

Rosemary,
oregano, thyme and other herbs contain antioxidants which are good for your
heart.

2.Black
Beans:

Mild,
tender black beans are packed with nutrients including folate, antioxidants,
and magnesium, along with fiber, which helps control both cholesterol and blood
sugar levels. Canned black beans are easy to add to soups and salads but don’t
forget to rinse them to remove extra sodium.

3.Salmon:

Salmon is a top food for heart health being rich
in the omega-3s EPA and DHA. Omega-3s may lessen the risk of heart rhythm disorders
and lower blood pressure. Salmon also lowers blood triglycerides and helps curb
inflammation. The American Heart Association recommends two servings of salmon
or other naturally oily fish a week. It is better to bake it in foil with herbs
and veggies to get additional health benefits.

4.Extra
Virgin Olive Oil:

This
oil, made from the first press of olives, is especially rich in antioxidants
called polyphenols, which can help protect your blood vessels. It's also a good
source of monounsaturated fats, which are a better choice than saturated fats
(such as butter) for your cholesterol. Use a little bit for salads, on cooked
veggies, or with bread.

5.Walnuts:

A
small handful of walnuts a day may lower your cholesterol and ease inflammation
in your heart's arteries. Walnuts are packed with omega-3s, monounsaturated
fats, and fiber. The benefits come when walnuts replace bad fats, those in
chips and cookies. Walnut oil has omega-3s too and it can be tried in salad
dressings.

6.Almonds:

Almonds
are chock full of plant sterols, fiber, and heart-healthy fats. They may help
lower "bad" LDL cholesterol, if you favor them over other fats. Grab
a small handful a day. Almonds can be toasted to enhance their creamy, mild
flavor.

7.Oranges:

This
sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as
potassium, which helps control blood pressure. Research shows that orange juice
may make your blood vessels work better and lower blood pressure a bit.

8.Carrots:

These
sweet, crunchy veggies may help control blood sugar levels and make diabetes
less likely. They may also help your cholesterol levels, since they're a source
of soluble fiber - the kind of fiber also found in oats.

9.Barley:

Try
this nutty whole grain in place of rice with dinner, or simmer barley into
soups and stews. The fiber in barley can help lower cholesterol levels and may
lower blood sugar levels, too.

10.Oatmeal:

Oats
in all forms can help your heart by lowering LDL, the "bad"
cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack
attacks, and helps keep blood sugar levels stable over time - very useful for
people with diabetes.

11.Flaxseed:

This
shiny, honey-colored seed has three things that are good for your heart: fiber,
phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants. Grind
flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, or
mustard on a sandwich.

12.Low-Fat
Yogurt:

While
dairy products are often touted for bone health, they can help control high
blood pressure, too. Yogurt has almost twice as potassium as milk. To minimize
fat, choose low-fat or non-fat products.

13.Foods
Fortified With Sterols:

Some
margarines, soy milks, almond milks, and orange juices have
cholesterol-fighting sterols and stanols added. These plant extracts block
cholesterol absorption in the gut and can lower LDL levels by 10% without
affecting good cholesterol.

14.Coffee:

Coffee
and tea may help protect your heart - even decaf coffee works! Studies show
that people who drink 2-3 cups a day may be less likely to get diabetes, too.
If you already have high blood pressure, be careful, since caffeine can make it
worse. Choose black coffee or a non-fat latte to limit fat and calories.

15.Blueberries:

Blueberries
are simply brilliant when it comes to nutrition. Their anthocyanins give them
their deep blue color and support heart health. Blueberries also have beta-carotene,
lutein, vitamin C, folate, magnesium, potassium, and fiber.

Friday, 9 May 2014

Naturally
fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore
tuna are good sources of omega-3 fatty acids. These are "good" fats
that help keep your heart healthy. They may also help keep your brain sharp,
especially as you get older. The American Heart Association suggests eating two
servings of fatty fish a week. A serving is 3 ounces -- about the size of a
deck of cards. Try it baked, grilled, or poached.

·Avocado:

Tasty
avocado is good for your heart and may help with osteoarthritis symptoms. When
you eat avocado with other foods, it helps your body better absorb their
nutrients. Half a medium avocado is one serving and about 115-160 calories.

·Seeds:

Little
pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have
"good" fats that can lower cholesterol. In general, fats that come
from plants are healthier than those from animal products. "Bad" fats
are in foods like fatty cuts of meat, full-fat dairy products, and some
packaged foods. Check food labels to see how much fat, and what type, you're
getting. Try to limit saturated fats in your diet and avoid trans fats.

·Nuts:

From
hazelnuts to peanuts, all nuts are good for your heart. Walnuts, especially,
deliver heart-healthy fats. But don't overdo it. Just because the fats are
healthy doesn't mean you can eat as much as you want. A serving is 1 ounce.
That's about 14 walnut halves, 24 almonds, 35 peanuts, or 18 cashews.

·Olive Oil:

Whether
you're cooking or dressing your salad, try olive oil. It's high in good fat. It's
always smart to watch how much fat -- even good fat -- you eat. So cook with
less oil than a recipe calls for or use an olive oil spray. In baking, you can
use applesauce for half the oil to cut back on some fat and shave calories.

·Eggs:

Eggs
are a great source of inexpensive protein, and a large egg has less than 5
grams of fat, most from healthy fats. Some eggs are also enriched with extra
omega-3s. It will say so on the carton. To stay healthy, limit yourself to just
one egg a day.

·Ground Flaxseed:

As
part of a healthy diet, good-for-you fats can help make your skin look great --
plumper and younger. Plus, they add fiber and can help ease inflammation. Get
good fats by sprinkling a teaspoon of ground flaxseed on your salad or your
cereal, or use it when you're baking.

·Beans:

Whether
they're kidney, navy, or soybeans, adding beans to your diet can be good for
you both mentally and physically. Beans have omega 3s, which may also help with
mood.

Thursday, 8 May 2014

Sunday, 4 May 2014

What you eat affects how you sleep. If
you could pick the right foods to help you get the best sleep possible,
wouldn't you? And if you knew which foods would hinder your restful slumber,
wouldn't you avoid them? Now's your chance to learn which foods to eat, and
which to steer clear of for a good night's sleep.

1)Reach
for Tryptophan-Rich Foods:

We've all heard of warm milk's magical
ability to send us off to dreamland. Do you know why it's true? Dairy foods
contain tryptophan, which is a sleep-promoting substance. Other foods that are
high in tryptophan include nuts and seeds, bananas, honey, and eggs.

2)Indulge
Your Craving for Carbs:

Carbohydrate-rich foods complement dairy
foods by increasing the level of sleep-inducing tryptophan in the blood. So, a
few perfect late night snacks to get you snoozing might include a bowl of
cereal and milk, yogurt and crackers, or bread and cheese.

3)Have
a Snack Before Bedtime:

If you struggle with insomnia, a little
food in your stomach may help you sleep. But don't use this as an open
invitation to eat a lot. Keep the snack small. A heavy meal will tax your
digestive system, making you uncomfortable and unable to get soothing ZZZs.

4)Put
Down the Burger and Fries:

As if you needed another reason to avoid
high-fat foods, research shows that people who often eat high-fat foods not
only gain weight, they also experience a disruption of their sleep cycles. A
heavy meal activates digestion, which can lead to nighttime trips to the
bathroom.

5)Beware
of Hidden Caffeine:

It's no surprise that an evening cup of
coffee might disrupt your sleep. Even moderate caffeine can cause sleep
disturbances. But don't forget about less obvious caffeine sources, like
chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all
caffeine from your diet four to six hours before bedtime.

6)Medications
May Contain Caffeine:

Some over-the-counter and prescription
drugs contain caffeine, too, such as pain relievers, weight loss pills,
diuretics, and cold medicines. These and other medications may have as much or
even more caffeine than a cup of coffee. Check the label of nonprescription
drugs or the prescription drug information sheet to see if your medicine
interferes with sleep or can cause insomnia.

7)Beware
of Heavy, Spicy Foods:

Lying down with a full belly can make
you uncomfortable, since the digestive system slows down when you sleep. It can
also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal
at least four hours before bedtime.

8)Keep
Protein to a Minimum at Bedtime:

Protein, an essential part of our
daytime fare, can be a poor choice for a bedtime snack. Protein-rich, high-fat
foods are harder to digest. So skip the fatty high-protein snack before bedtime
and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

9)Cut
the Fluids by 8pm:

Staying hydrated throughout the day is
great for your body, but curtail your fluid intake before bed. You're sure to
have interrupted sleep if you're constantly getting up to go to the bathroom.

10)Don't
Be Fooled by a Relaxing Smoke:

Nicotine is a stimulant, with effects
similar to caffeine. Avoid smoking all together and especially before bedtime
or if you wake up in the middle of the night.